Food VS Exercise! How much exercise will get rid of the calories you eat?

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Calories are not created equally. Depending on the type of food you eat, you will need to do higher or lower intensity exercises to help burn off what you have consumed.

For example, a pizza will of course require more energy than an apple.

In fact, when you realise just how much activity it takes to burn off a single meal, especially if it’s an unhealthy one, you might want to think twice about what you are ordering or making!




How Many Calories To Burn Off

In some cases, just one meal – such as two slices of pizza, fries and a soft drink – you can make up over 50% or more of your daily recommended calories. For most women, this is around 2000 calories a day.

What’s more, your basal metabolic rate (how many calories you burn off) will also depend on your body size, muscle mass, gender, age as well as other factors like genetics.

4 EASY energy boosting exercises

In many cases, the bigger you are, the more calories you’ll burn and different types of exercise can also burn off more calories. For example, a sprint for ten minutes will burn off more calories than a walk for ten minutes.

It seems straightforward that the easiest way to achieve and maintain a healthy weight and lifestyle is to moderate what you eat and exercise regularly. But as Healthy Mummy personal trainer Wendy Smith explains, there are some considerations to factor in.

“We each process calories differently and the type of energy we expend doing certain exercises depends on our body type,” says Wendy.

You shouldn’t just be aiming to burn off what you’ve eaten, especially if it’s something unhealthy. That’s not how it works. If that was the case you could be exercising at a higher intensity for hours on end and that isn’t always practical”

“If you want to lose weight then you should be aiming to eat healthily and exercise to burn off the extra kilos and maintain a healthy weight“.

Food VS Exercise

We’ve pulled together a breakdown of the types of exercises you will need to do depending on what you have eaten.

FOOD: McDonalds Large Big Mac Meal – Cals 1330/KJ 5565/Fat-grams 52

What's in a big Mac


EXERCISE – Walk for 9 hours and 14 minutes or run for 2 hours and 5 mins

FOOD: One Pink Lady Apple – Cals 71/KJ 300/Fat-grams zero

EXERCISE: Walk for 30 minutes or run for 7 minutes

FOOD: Bowl of Spag Bol – Cals 260/KJ 1088/Fat-grams 25

EXERCISE: Walk for 1 hour and 48 minutes or run for 25 minutes

FOOD:  KFC Large Chips – Cals 568/KJ 2376/Fat-grams 40% Fat

EXERCISE: Walk for 3 hours and 57 minutes or 54 minutes running

FOOD: One cup of Uncle Toby’s Rolled Oats cooked with milk – Cals 150/KJ 630/Fat-grams 5

EXERCISE: Walk for an hour and 3 minutes or Run for 14 minutes.

How Much Exercise?

To give you more of an idea, 15 minutes of moderate walking will burn 36 calories, 30 minutes = 85 calories. Step it up with jog or run and the calorie burn goes up to 318 calories for every 30 minutes.

Move it and Lose it!

The 28 Day Weight Loss Challenge has some great workouts on the App that will help you to burn those calories. Whatever your fitness level, we have a workout to suit you.

Healthy Mummy App Workouts

These are just a few examples of the type of workouts we have in the App, how long they are and how many calories they burn.

LOWER BODY & BACK Workout for Beginner = 29 minutes = 265 calories

LOWER BODY & ARMS Workout for Beginner = 28 minutes = 245 calories

LOWER BODY & CHEST Workout for Advanced = 31 minutes = 263 calories

LOWER BODY & SHOULDERS Workout for Advanced = 242 calories

Add some hand weights to your workout to lose 10% more calories!

LOWER BODY & BACK Beginner = 29 minutes = 292 calories

LOWER BODY & ARMS Beginner = 28 minutes = 270 calories

LOWER BODY & CHEST Advanced = 31 minutes = 290 calories

LOWER BODY & SHOULDERS Advanced = 267 calories

Get your FREE Lower Body and Arms Workout with Nathalia Here!

Want more AMAZING Workouts? Join the 28 Day Weight Loss Challenge

Want to shift  weight but feel like you have NO TIME in your day to exercise and eat healthily? That’s where the Healthy Mummy’s 28 Day Weight Loss Challenge can help.

Our Challenge entails: 

  • 28 days of at home exercise routines (no gym needed) – with video instruction
  • Customisable and breastfeeding friendly meal plans
  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
  • Suitable for basic to advanced fitness levels.
  • Home to thousands of EASY-TO-MAKE recipes.

To find out more on the 28 Day Weight Loss Challenge click here.



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